Osteoporosis is a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D. Until a bone breaks there are often no symptoms of this medical condition. Osteoporosis is the most common reason for a broken bone in the elderly. Women are more likely than men to suffer from osteoporosis because bone loss increases after menopause due to lower levels of estrogen.
Prevention of osteoporosis starts during childhood with a balanced diet. Both calcium and vitamin D are important nutrients to be to prevent osteoporosis. But, eating yoghurt is just not enough for your calcium needs, nor is sunbathing for vitamin D. For optimum bone density, a university in Victoria, Australia recommends adding in exercise like jumping and skipping. Further to this, they state good nutrition and supplementation for improving muscle strength and functions can’t be ignored. Finally, they suggest we need to develop the muscle power needed for balance, ease of movement and fast reflexes to reduce risks of falls, especially among the elderly.
Because the role of having proper nutrition in battling osteoporosis is undeniable, here are some of the important vitamins, minerals and nutrients for optimal bone health.
The importance of calcium in developing and maintaining bone density varies throughout a person's life. At times of significant bone growth or bone loss calcium is very important. Therefore, to reduce the risk of osteoporosis, calcium intake is most important during adolescence and after 50 years of age. Calcium is stored in your bones and with a lack of calcium, they become fragile and weak which can lead to osteoporosis and increased risk of fractures. Our most popular calcium supplement is PRL Coral Legend Plus, this is because the body must reduce every form of calcium into its ionized form in order to absorb it. Since coral minerals contain calcium that is already ionized, the body can use the calcium immediately without having to break it down.
Vitamin D plays an important role in helping the body absorb calcium, leading to healthy bone formation. Along with calcium, vitamin D aids in maintaining bone density. Human skin can make large amounts of vitamin D when the skin is exposed to the sun. The sunlight helps activate the synthesis of vitamin D in the body. Vitamin D deficiencies are common so if you do not get a lot of sun on your skin we recommend supplementation. M&R Essentials Pure D3 with K2 & Magnesium is a great Vitamin D3 supplement because the added Vitamin K helps ensure that calcium and D3 get to where they are meant to be and not build up in the bloodstream whilst the added Magnesium also help with absorption.
Magnesium works hand in hand with calcium to maintain healthy bones. The effectiveness and benefits of calcium in preventing and treating osteoporosis are enormously impaired in the absence of adequate levels of magnesium. Magnesium keeps calcium dissolved in the blood. We recommend taking magnesium supplements as most people struggle to get adequate amounts of magnesium from their diets alone. M&R Essentials Glycinate is our most popular Magnesium in store as it is a highly bio-available form of magnesium with no added ingredients (excipients).
Vitamin K and its forms (K1 as phylloquinone and K2 as menaquinone) are synthesized by intestinal bacteria. Vitamin K2 supports Calcium binding into the bones, this helps to ensure bones stay strong and healthy and less likely to fracture and deteriorate. However, use of antibiotics, alcohol consumption and the presence of illness can disrupt or even kill the bacteria. Bioceuticals K2 is the very first MK-7 vitamin K2 form with greater availability for optimum bone health!
Without the bacteria in the intestines to synthesize vitamin K, it can result to gastrointestinal problems. Hence, intake of high quality probiotics supplement is beneficial. We always recommend M&R Essentials Gut Biome 1 Probiotic as it contains more strains of probiotics than most other brands and uses a unique delayed release plant-based capsules which are scientifically proven to not release in the stomach and are guaranteed to dissolve in the intestine, where you want the probiotics to go. Probiotics, or good bacteria, then support healthy digestion, aid absorption of key vitamins and minerals, for a healthy gut.
With 30% of your bones being made up of protein, it is an important nutrient for bone strength. The body maintains a bone matrix wherein all the minerals in the bone are embedded. If the body has an inadequate protein supply, the bone matrix is more prone to a decreased bone density which is observed in osteoporosis. Increasing your dietary protein also leads to increased muscle mass and consequently, increased bone mass. Good food sources of protein are lean meats, fish, poultry, eggs, cheese, yoghurt, legumes (lentils, kidney beans), grains, nuts, seeds and soy (tofu, tempeh). We also highly recommend Amazonia Raw's Fermented Paleo Protein Powder which is organic, vegan, easy for the stomach to break down and contains more than 13 strains of probiotics and prebiotics. Protein powder is an easy way to increase your protein intake as you can make smoothies tasty and easy to drink smoothies.
Exercise is also an important factor for avoiding falls as it helps improve the strength, power and balance of your muscles. Exercise also improves bone density, one style of exercise which is particularly beneficial is Osteo-cise which is the result of efforts by the Center for Physical Activity and Nutrition Research at Deakin University in 2013. The Osteo-cise program is developed especially for individuals over 60 years old; that’s why the study leaders included bone strengthening steps and power training.